Fuel your Run - Lunch

Marathon training involves more than just pounding the pavement. Eating a balanced diet is also essential. During your training period, the right foods will provide essential nutrients, electrolytes, and energy for runs and recovery.

It tends to be easier to plan breakfasts and dinners since they're typically eaten at home. Lunch is trickier because you're usually at work or at school. However, if you're gearing up for a marathon, it's critically important to eat a balanced midday meal.

So I'm going to give you a number of tasty and easy to make options to suit everyone's needs, for those who have the time to make a hearty midday meal, and for those who need to pack something in the morning for consumption in the afternoon.


Honey Mustard Spinach Chicken Salad

  • 1 cup of grapes
  • 2 sheets of graham crackers
  • 1 cup Chobani Greek yogurt with cinnamon
  • 1 honey mustard spinach chicken salad, made with 4 oz of grilled chicken on 2 cups of spinach and topped with other veggies and a serving of low-fat honey mustard dressing


English Muffin and Scrambled Eggs

  • 1 English muffin
  • 2 scrambled eggs spread with 1/2 avocado and topped with veggies of choice
  • 1 medium apple
  • 15 baby carrots
  • 2 tbsp hummus


Turkey Wrap


  • Turkey wrap with hummus, honey mustard, and other veggies
  • 1 pear
  • 1/2 cup cottage cheese
  • Whole wheat crackers


Tuna Salad

  • 1 serving tuna salad (made with Greek yogurt instead of mayo)
  • 1 cup of fruit salad
  • 1 medium orange
  • 35 pretzels sticks


Egg Salad Sandwich

  • Egg salad sandwich made with two eggs, dijon mustard and pepper on two slices of whole grain bread
  • Yogurt and granola


Tuna or Chicken Salad

  • 1 large salad topped with either tuna or  grilled chicken with veggies (tomato, carrots, onion, olives and avocado) and oil and vinegar as dressing
  • 20 pretzels
  • 2 tbsp hummus
  • 1 cup fruit salad